General Fitness & Nutrition: What to eat and drink before a big morning run

See "Morning Pre-Run Nutrition" thread.

I like a couple of slices of whole wheat bread w/ honey and coffee, over 1 hour before speed work or hills...if they are over 7 miles. For my Sat. long run I have a cup of cereal w/milk and coffee, 2 hours before my run. I just have coffee before an easy/recovery run. Coffee may not be good but I need it in the morning....and my system is clean before I run.

I live in Washington DC and run 13 miles in the mornings (5:00am) to avoid the heat and humidity as best I can. At first I wasn't eating anything before my run but then I started eating half a Clif Bar and drinking a glass of water and I found my performance improved and I felt a lot better. I usually set the alarm for 4:45am and then eat right away and - I'm not sure if this is just psychological or what - but I take very small bites and find that I digest best this way. Also, there are great flavours (I know..the "u"...that's the Canadian in me) like blueberry crisp and peanut butter so it feels more like breakfast and less like a chocolate bar.

 After my run I always drink a whole lot of water and have some fruit and toast or cereal. It also helps to make sure you've had a good supper the evening before! 

I go for a South Beach Diet protein bar  and a small 4 0z glass of water.  I can safely eat that one hour before I run without any major stomach cramping.  If I am out of the protein bars, I eat 1 piece of whole wheat toast with a bit of peanut butter and the water.  Any other kind of beverage (o.j. or milk) does not do so well for me right before a run. 

Eat simple, easily digestible raw foods. Avoid the processed fatty foods as they may actually inhibit your peak performance. If you're planning on running in the morning, stick to fresh fruits as this will help you in the short term as well as long term. Your body will soon grow to expect the "good" sugars while pushing out the processed ones. While fruit won't necessarily give you sustained energy for ultra long distances, it will certainly provide more than enough energy to sustain moderate distances. I would strongly discourage you from consuming caffeinated beverages before running as they tend to keep your heart rate higher for longer periods of time, inhibiting you when you actually WANT higher heart rates during exercise.

If I need to load up on carbs before a long run, I keep it as simple as possible. I'll usually eat a few bananas an hour or so prior to the activity. I avoid intake of all food and liquids 30-45 minutes prior to exertion to avoid any complications while exercising. But above all else, try different approaches and see what works for YOU. Only you know how your body will respond. Just my thoughts/experiences.

Two thin slices of granary or wholemeal bread with a dash of butter, topped with marmite (or vegiemite, or bovril etc) , one banana, and a small coffee at least 30 - 45 mins before setting out on morning 8k - 12k runs. Normally take in about 50cl of water as soon as awake, over a hour before running. This is just what works for me, and as Jason said, you must find out what works for you. Try and keep it basic - think wholegrains etc.